Kettlebells (aka Kettle weights) look like a cast-iron cannonball with a handle on top. They come in various weights and you’ll use them as you do things like lunges, lifts, and shoulder presses. They should be a key part of your home gym gear as they can be used for specific sports as well as general fitness.

Because you can swing them easily, they can be used for cardio type workouts as well as general strengthening, flexibity and fitness.

Using KettlebellsKettlebells 2 to 14 kg

As a supplement to your workouts – Try adding basic kettlebells exercises at the beginning or end of your cardio or strength workout to get a little more out of your current routine.

As a cross-training workout – You can also try kettlebell training as a separate workout you do for an active change from your typical routine. Putting together a simple series of exercises such as swings, alternating swings, high pulls, presses, deadlifts, squats, and rows, can give you a full-body routine that works your body differently than your other workouts.

As your only workout – If you avoid traditional training, trying kettlebells may be the motivation you need to exercise more regularly. You should have previous exercise experience under your belt before trying kettlebell training.

Choose the right weight

As ever you need to balance challenge with weight. Kettle weights are most effective as a lower weight, high repetition type exercise. Our Kettlebells start at 2 kg with the heaviest at 14 kg.

Always err on the lighter weight so you can perfect your form and get the most benefit.

Types of exercise

There are two types of exercise you can do with Kettlebells:

  • Grind exercises are slow, controlled movements.
  • Ballistic exercises involve fast swinging and/or momentum.

Here are examples of grind exercises with Kettlebells:

  • Bent-Knee Deadlift
  • Stiff Leg Deadlift
  • Squat
  • Front squat
  • Windmill
  • Overhead press
  • Pushups
  • Burpee
  • Rows
  • Figure 8s
  • Turkish Get Up

Here are examples of ballistic exercises with Kettlebells:

  • Swing
  • Alternating Swing
  • One Arm Swing
  • One Arm Pull
  • High Pull
  • Two Arm Pull
  • Clean
  • Clean, Push, and Press
  • Russian Twist
  • Snatch

See this article for detailed descriptions of different Kettlebell exercises

We recommend that you follow instructions carefully so you get the most benefit, eliminate bad habits and avoid injury.

Safety tips

  • Give yourself enough space
  • Make sure you warm up thoroughly before your workout to avoid injury.
  • Start simple – Even if you’re an experienced exerciser, you’ll want to start with the basic exercises before going to the next level.
  • Start with a lighter weight – Even if it feels too light, you’ll be able to practice the exercises with good form and improve your muscle memory before going heavier.
  • Wear gloves or keep a towel handy – Sweaty hands can cause you to slip and drop the weight.
  • Use good form – Make sure you know what perfect form is for each exercise you do, and then take care to maintain that form.

The beauty of Kettlebells is their applicability to a wide range of sports and fitness goals. From runners to rugby players, cricketers, footballers and other athletes can use them to build strength and fitness.

Further reading

Kettlebell workouts

Getting started with kettlebell training

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